TSF - Killer Cardio Killer Cardio.pdf · Simply choose a cardio activity such as: running, riding,...

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About Clayton Beatty & Total Surfing Fitness x

My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes.

I am a Certified Fitness Trainer with a BSc Human Movement Degree from the University of Western Australia. I am also an Exercise Scientist Member of the Australian Association for Exercise and Sports Science (MAAESS).

Like yourself, I have a passion for surfing and I am using my expertise to help other surfers perform at their peak.

Total Surfing Fitness is your complete functional training guide to help get your body in the best physical condition to hit the surf.

Please email me your feedback on how Total Surfing Fitness improves your surfing.

See you in the surf…

Clayton Beatty BSc CPT

Disclaimer Before you start this exercise program you must get your doctor/physicians approval. This product is for informational purposes only and is not meant as medical advice, nor is it a substitute for medical advice. This program is designed for fit and healthy individuals over the age of 18 only.

Performing exercise of all types can pose a risk to the exerciser. We advise that you should take full responsibility for your own health and safety. Before exercising make certain your equipment is in good condition and be sure to know your own physical limits. Adequate warm up and cool downs should be undertaken before and after any exercise. Do not perform any of the exercises in this program until you have been shown proper technique by a qualified fitness professional. If you experience any pain, discomfort, lightheadedness, dizziness or you become short of breath, stop exercising immediately and consult your doctor/physician.


Cardiovascular Training Guidelines Improving your cardiovascular fitness for surfing is important because surfing uses both your aerobic (with oxygen) and anaerobic (without oxygen) energy systems. We recommend you do interval training cardio workouts as opposed to steady state cardio, as interval training will help build your aerobic fitness more effectively than traditional steady state exercise. It will also help improve your anaerobic fitness which is important for short bursts of high intensity exercise such as the paddle bursts needed when trying to catch waves.

On the following pages are a variety of different workouts you can do at home, at the beach, at the gym or wherever else you want to train.

Workouts

Aim to do 3 cardio workouts per week. If you are surfing regularly you can do less cardio workouts because you will be

improving your fitness just by surfing. Try a variety of different cardio workouts and see which works best for you.

You have a choice of either interval running or swimming workouts.

You can perform cardio workouts on the same day as strength workouts,

however it is best to do them after the strength workout.


Cardio Interval Workouts These workouts can be done using any number of different cardiovascular activities. Simply choose a cardio activity such as: running, riding, swimming, paddling, rowing, skipping, kayaking, boxing. Next choose one of the following cardio interval workouts and get started. There are 3 different levels of workouts – easy, moderate and hard. If you haven’t done interval training previously, make sure you start on the easy workouts. There are two types of intervals in the workouts. High intensity means you push yourself (eg. run hard) and recovery means you keep exercising, but at a lower intensity (eg. jog at a slower pace). Workout Tip To keep track of your intervals, you can use a stop watch or buy a simple interval timer such as the Gymboss Interval Timer www.gymboss.com. With an interval timer you can set up the work and rest interval periods and the timer will beep at the start and end of each interval. Easy Interval Workouts Workout Grade – Easy Workout Time – 30 minutes

Warm-up – 5 mins Moderate intensity

Intervals – 20 mins (8 intervals)

30 seconds – high intensity

2 mins – recovery

Cool down – 5 mins Low intensity

Stretches Perform the Total Surfing Fitness - Stretch Sequence

Workout Grade – Easy Workout Time – 30 minutes




90 seconds – recovery








60 mins – recovery



2 mins – recovery







2 mins – recovery






Moderate Interval Workouts

Workout Grade – Moderate Workout Time – 30 minutes








Hard Interval Workouts

Workout Grade – Hard Workout Time – 30 minutes







Workout Grade – Hard Workout Time – 20-30 minutes


Complete the following 4 minute workout 2-4 times with 1-2 mins rest between each 4 minute workout.

















Swimming Workouts Swimming is an excellent cardiovascular activity to help improve your fitness for surfing. It will especially help build your paddle endurance. These workouts are designed for an Olympic sized (50m) swimming pool; however you can do these workouts in a smaller pool or in the ocean. The following swimming exercises are included in the workouts:

Normal Freestyle Swim freestyle for the required time taking short rest periods as needed.

Sprints

Swim most of one lap freestyle at a moderate/fast pace and then sprint the last 15-20m.

Repeat this for the required time taking short rest periods as needed.

No legs

Swim half a lap freestyle with no legs and then swim normal freestyle for the second half of the lap.


Breath holds

Swim as far as you can freestyle without taking a breath. Finish the lap with normal freestyle.


Head out

Swim half a lap freestyle with your head out of the water and then swim normal freestyle for the second half of the lap.



Swimming Workout A – 1000m (Take short rest breaks as needed) Exercise Distance

Normal Freestyle 200m (warm-up)

Sprints 100m

Normal Freestyle 100m

No Legs 100m

Head Out 100m


Breath holds 100m

Normal Freestyle 200m (cool down)

Stretch TSF - Stretch Sequence

Swimming Workout B – 1500m (Take short rest breaks as needed) Exercise Distance


Sprints 200m

No Legs 200m


Head Out 200m

Sprints 100m


Breath holds 200m




Swimming Workout C – 2000m (Take short rest breaks as needed) Exercise Distance


Breath holds 200m

Head Out 200m


Sprints 200m

No Legs 200m


Breath holds 100m

Head Out 100m

Sprints 100m

No Legs 100m




Home Cardio Workouts These workouts are short, but intense workouts you can do at home to improve your cardiovascular fitness and also improve your paddle power and endurance. These are excellent for when you don’t have much time, but still want to get in a quick workout. Following are the exercises you will perform during the workouts: Band Paddling - The first exercise these workouts involve is band paddling. For this you will need a stability ball and a light resistance band. Hook the band around a stationary object, lie face down with your chest on the stability ball and then paddle holding onto the band in each hand.

Skipping – Don’t underestimate skipping as an excellent exercise that you can do at home to improve your cardiovascular fitness. It takes skill, agility and endurance, and combines with band paddling to provide a fast, fun, surf cardio workout. Here are some different skipping movement patterns you can use in the workouts.

Squat Stance – This is the basic position with feet about shoulder width apart.

Skier’s Jump – Have your feet together and jump from side to side like a skier.


Staggered Jump – Have one foot forward of the other and swap which foot is forward each jump.

High Knees – This is basically jogging on the spot with high knees.

Single Leg – Keep one leg elevated and hop on the other leg.

Workout Tip - For the following workouts I like to use the interval training soundtracks available from www.workoutmuse.com. These soundtracks have music with intervals built into the track so you can just play it on your stereo or MP3 player. You can download some free tracks on the Workout Muse website, including a 4 minute 20:10 soundtrack that you can use for the workouts that follow.


4-Minute Workouts

These are short, but intense 4 minute workouts that use intervals of 20 seconds of work followed by 10 seconds of rest.

Complete 1-5 of these 4-minute workouts depending on your fitness level and

how much time you have.

Make sure you have a 1-2 minute rest between each 4 minute workout.

Make sure you do a warm-up such as the Total Surfing Fitness – Dynamic Warm-up before you start the workouts.

Perform the Total Surfing Fitness – Stretch Sequence to as a cool down after the

workouts.

Workout A

Interval 1 – Skipping (High Knees)

Interval 2 – Band Paddling Interval 3 – Skipping (Skier’s Jump)

Interval 4 – Band Paddling



Interval 7 – Skipping (Skier’s Jump)


Workout B


Interval 2 – Band Paddling Interval 3 – Skipping (Staggered Jump)

Interval 4 – Skipping (Single Leg)



Interval 7 – Skipping (Staggered Jump)


Workout C







Interval 7 – Band Paddling Interval 8 – Skipping (High Knees)

Workout D


Interval 2 – Skipping (Skier’s Jump)


Interval 4 – Skipping (Squat Stance)



Interval 7 – Band Paddling Interval 8 – Band Paddling

Workout Tip – To avoid getting bored of doing the same workouts, create your own workout using the exercises and template provided above.


Beach Cardio Workouts The beach is an excellent place to get fit for surfing, even when the surf is non-existent. Here are some workout ideas to build your cardiovascular fitness for surfing at the beach: Open Water Swimming Jump in the ocean and go for a swim. Simple, but effective. You can even bodysurf if there are some waves. Sand Running Run down the beach on the soft sand. For faster results try some intervals such as 30 seconds hard, followed by 30 seconds recovery.

Run, Swim, Run Run down the beach along the sand for a pre-determined distance, then jump in the water and swim a few hundred metres, before running back along the sand to where you started. Sand Dune Sprints Find a good sand dune to run up. Perform sets of sprinting up the hill and walking back down again. Guaranteed to build your cardio fitness super fast! Surfboard Paddling Do some paddling on the flat water. Try some intervals, such as 20 seconds hard paddling followed by 40 seconds slower paddling. Repeat for 15-20 mins. Stand-up Paddle Boarding Try stand-up paddle boarding as a fun way to build your fitness. As a bonus it will also help your balance, core strength and upper body strength.

TSF - Killer Cardio Killer Cardio.pdf · Simply choose a cardio activity such as: running, riding,...

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